WARM UP
2 ROUNDS
1:00 Cardio Choice #1
60 Single Unders
10 Sit-Ups
10 Good Mornings
7/7 SA Single DB Sumo Deadlift
20 Alt. Shoulder Taps
7/7 Split Squats
Into…
1-2 ROUNDS (Time Permitting)
1:00 Cardio Choice #2
35 Double Unders or 60 Single Unders
10 Tuck-Ups
10 Up-Downs
7/7 SA Single DB Curl to Press
10 Push-Ups
10 Alt. Lunges
WORKOUT
EMOM x 30 MINUTES
MIN 1 – Cardio Choice 1
MIN 2 – 30 Double Unders + Max Tuck-Ups
MIN 3 – 10 Up-Downs + Max Alt. DB Power Clean (Athlete Choice)
MIN 4 – Cardio Choice 2
MIN 5 – 10 Push-Ups + Max Sit-Ups
MIN 6 – 10 Alt. Lunges* + Max Alt. DB Hang Power Snatches (Athlete Choice)
*DB held in Goblet position optional.
(Score is Total Reps of Max Movements)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)